Best Vitamins For 30 Year Old Male – In an ideal world, we would all eat organic and nutrient-dense, very low-processed diets filled with all kinds of foods that provide us with the vitamins we need. But this is not always possible or realistic for many men, leaving plenty of room for common nutrient deficiencies and resulting health problems. Many people think that lack of vitamins or minerals is a third world problem in the 21st century, but in fact research shows that even in developed countries the best vitamins for men are not consumed enough.
A high percentage of men today who follow a typical “Western diet” experience at least one type of vitamin or nutrient deficiency, mostly due to a poor diet of low vitamin-rich foods such as vegetables and fruits. In 2009, an NBC News report stated that “research shows that 77 percent of men don’t get enough magnesium, that many of us are deficient in vitamin D, and that the vitamin B12 in our diet can be undermined by common heartburn. medicine. And we didn’t even mention problems with potassium and iodine.” (1)
Best Vitamins For 30 Year Old Male
Make no mistake, men are just as vulnerable to vitamin and mineral deficiencies as women. Addressing deficiencies and consuming more nutrients helps improve many aspects of a man’s overall health: better muscle strength and growth, faster metabolism and fat loss, more energy, better sleep, improved sexual performance, and protection against colon overheating. or prostate cancer. That’s why it’s important to get as many of the best vitamins for men in your diet as possible, just as it’s critical for the opposite sex to get the best vitamins for women, many of which overlap because of these harmful deficiencies.
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Ideally, vitamin supplements are not needed. However, the fast-paced Western lifestyle often prohibits a diet rich in all the nutrients men need for optimal health.
When looking for a multivitamin, I highly recommend choosing a fermented option. Fermentation is a form of pre-digestion that makes nutrients easier to absorb, meaning you’ll get more nutrients in each serving than the unfermented version. I personally take multivitamins rich in superfoods like ashwagandha, saw palmetto, ginger, ginseng and others.
Based on the statistics of which vitamins a large percentage of men may be deficient in, here are some of the most important and best vitamins for men to ensure you or your loved one is getting enough:
Vitamin D deficiency is one of the most common deficiencies in both adult men and women. It is estimated that 45 to 75 percent of all adults in the United States are at least somewhat deficient in vitamin D, especially those who live in cold climates and spend most of their time indoors. (2)
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Men need vitamin D3 to produce enough testosterone, maintain strong bones, protect brain health, prevent mood disorders like depression, and control cholesterol and blood pressure. Vitamin D3 can also help reduce inflammation, so some studies have shown that men with D deficiency are 80 percent more likely to have a heart attack or stroke than those without it. (3)
Vitamin D3 can be obtained from certain foods, such as eggs, some dairy products, and even certain mushrooms, but most of our vitamin D comes from direct sun exposure, without much or no sunscreen. By going 15 to 20 minutes outside most days of the week without sunscreen, you help synthesize vitamin D when it comes into contact with your skin, and you also cleanse your body of the sun. (4) During the colder months of the year, or if you just can’t get outside regularly, consider getting an extra to cover your bases.
Many men and women tend to have low levels of vitamin B12, although for slightly different reasons. Research shows that most men usually get their daily amount of B12 (by eating foods like beef, poultry, and eggs), but often have trouble absorbing vitamin B12 properly due to medications, especially older men who take multiple prescriptions at once. Medicines such as acid blockers and those used to control blood pressure or diabetes can interfere with the body’s metabolism of B12 – a problem because a lack of vitamin B12 can lead to fatigue and central nervous system problems.
A Harvard Medical School report states that about 3 to 4 percent of all adults have severely low B12 levels, but about 20 percent are borderline deficient, which is still risky. (5) B12 can be obtained from most animal proteins, especially lamb, beef and salmon. If you avoid eating most or all animal products or take any medications regularly, it’s also a good idea to get your B12 levels checked and consider taking a daily B12 supplement to meet your needs.
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A diet rich in antioxidant-rich foods like fruits and vegetables, especially dark leafy greens like spinach, kale or collard greens, is the best way to get protective antioxidants like vitamin C and A. These fat-soluble vitamins are not produced by the body. body, so they must come from our diet. Their biggest benefit is fighting free radicals (also called oxidative stress), which accelerate the aging process and put men at greater risk of problems like cancer, cognitive decline, vision loss and heart disease. (6)
As men age, consuming antioxidant vitamins helps protect healthy cells, prevent cell mutations and tumor growth, and prevent muscle wasting/sarcopenia, arterial damage, and tissue loss. Dry, irritated skin and poor vision (including chicken blindness or sensitivity to light) can be a sign that you are low in vitamin A or vitamin E, while vitamin C deficiency can manifest as a weakened immune system, frequent illnesses, swelling, bleeding on the gums and nose.
By making sure you eat a variety of colorful vitamin C foods, vegetables and fruits, as well as nuts and seeds like almonds and sunflower seeds to get the added benefits of vitamin E, you will significantly reduce your risk of diseases such as is Alzheimer’s disease. atherosclerosis. , skin damage and diabetes.
Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease—currently the No. 1 cause of death among adult men living in the United States and many other Western countries. (7) Why might a man be deficient in this vitamin? Vitamin K deficiency is more common in men who do not regularly consume vegetables or dairy products, those who have taken antibiotics or medications for a long period of time, and men who suffer from intestinal problems such as IBS or inflammatory bowel disease that prevent absorption
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Vitamin K1 is found in many green vegetables, while vitamin K2 is found in things like dairy products. The best way to prevent vitamin K deficiency is to eat a wide variety of vegetables, including green leafy vegetables, broccoli, kale, and some wild-caught fish and eggs.
The best multivitamins for men will contain these vitamins. In addition to these important, best vitamins for men listed above, all men should make an effort to consume these important minerals and fatty acids:
Magnesium is an important electrolyte mineral that is involved in over 300 different chemical processes. It is involved in regulating calcium, potassium and sodium levels, helping to prevent conditions such as high blood pressure, muscle spasms, headaches and heart disease. Magnesium levels in modern foods are declining due to soil depletion, which is one reason people may be getting less of it. (8) When a man is under a lot of stress, exercising a lot, or has some form of digestive disorder that blocks absorption, he is more likely to experience low magnesium levels.
Symptoms of magnesium deficiency are far-reaching and common, such as muscle cramps, anxiety, trouble going to the bathroom, and difficulty sleeping well. Make sure you get enough magnesium by eating magnesium-rich foods such as green leafy vegetables, cruciferous vegetables, sea vegetables/algae, beans, nuts and seeds. It is also recommended to take extra magnesium, as research shows that many older people are prone to reduced absorption of magnesium in the gut, reduced magnesium stores in the bones, and excessive loss of magnesium in the urine.
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Research has shown that eating more caught fish rich in omega-3 fatty acids, such as salmon, sardines, tuna and halibut, has many benefits. Omega-3 fish oil supplements can also be helpful in tipping the scales in favor of a healthier ratio of fatty acids in your diet. Most people on a “Western diet” consume a lot of omega-6 fatty acids, which are pro-inflammatory and are found in many packaged foods and vegetable oils, but not nearly enough omega-3 fatty acids, which are anti-inflammatory and are found in some fish. nuts and seeds.
Ideally, all men (and women too) would consume an omega-6 to omega-3 ratio of about 2:1 to 4:1 (that is, about twice as much omega-6 as 3). (9) However, some men can consume up to 10 times more omega-6 than this! Both need to balance each other to reduce inflammation and protect the heart, brain and immune system.
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